TacFit - Wed 05/15/24

Bodyweight Day

Protocol: 30/30 *4 x5

1) Bridge

• Shoulder Bridge

• Shoulder Bridge Touch

• Shoulder Bridge Reach

2) Pull Plank

• Pull Plank Knee

• Pull Plank Knee Extension

• Pull Plank

3) Pike

• Shoulder Bridge Crunch

• Spinal Rock Basic

• Spinal Rock Pike

4) Lunges

• Static Lunge (alternate every 3)

• Front Lunge

• Reverse Lunge

This week for ROL KIDS!  5/12/24

Little Kids

Welcome to week #3 - This week in Little Kids we are going to be teaching the kids how to set up and execute an Arm Drag. This technique is the perfect set-up to some takedowns the kids will be learning later on down the line. Learning the set-up is just as important and setting time aside to make sure they can do the Arm Drag is pivotal to their success with learning takedowns from there. It’s going to be an awesome week!

Arm Drag

Kids All Levels

Welcome to week #3 - This week in Kids All Levels we will be introducing the kids to the Double Leg Takedown. One of the most common takedowns in Jiu Jitsu. The Double Leg Takedown is very powerful and dynamic so working on drilling and repetition is key to setting the kids up for success. 

Double Leg Takedown

Kids Intermediate

Welcome to week #9 - This week in Kids Intermediate it is all about Half Guard. We have two powerful techniques to go over starting with a Sweep from Bottom Half and then diving right into the Over/Under Pass from Top Half Guard.

Half Guard Shin Trap Sweep

Over/Under Pass from Half Guard

Kids Advanced

Join us for week #17 - This week in Kids Advanced the kids are moving on to the Top Control position diving right into Arm-in Choke setups and defenses

• Arm-in Chokes from Top Control

Mat Chat Topic: Decisions and Choices

Game of the week: Tails

❗❗** Announcements **❗❗

Upcoming All Levels to Intermediate and Intermediate to Advanced testing

When: May 25th @ 1pm

All Levels to Intermediate Requirements:

Age 8+ 

Grey Belt

Passing Grade is 70%

Intermediate to Advanced Requirements

Age 10+ 

Grey / Black Belt

ASK INSTRUCTOR FOR PRINTOUT

Wondering what's going on this week at ROL? 🤔 5/12/24

Gi All Levels

Welcome to week #9 - This week's focus at Gi All Levels revolves around mastering the Guard position. Guard offers a plethora of options for submissions, sweeps, and defensive maneuvers. We'll kick things off with the Kick-up from Full Guard, followed by the Cross Choke from Guard, and wrapping up with the Baseball Choke from Guard. Get ready for an exciting week ahead at Gi All Levels!

• Kick-up from Full Guard

• Cross Choke from Guard

• Baseball Choke from Guard

Gi Intermediate

Welcome to week #12 - Guard - Guard Passing Standing

Gi Advanced

Block 2 - Guard Passing 

• Week 3 - Leg Locks

  • TJ Pass

  • De la Riva Pass to Heel Hook

NoGi Intermediate

Join us for week #13 - Half Guard

Join us this week in NoGi Intermediate as we delve into the intricacies of the Half Guard position. With a diverse range of techniques lined up, we're here to elevate your passing and submission game to new heights. See you on the mats!

• Over/Under Pass from Top Half

• Over/Under Knee Bar from Top Half

• Butterfly Sweep from Bottom Half

NoGi Advanced

Block 2 - Submission Defense/Escapes

• Week 3 - Kimura - Closed Guard

Striking

• Kickboxing Curriculum

• Roundhouse Series Recap

• Drills and Pads w/ Defense and Counters

Stand and Drill

Level-up your stand up game this week as we will be going over:

• Arm-Drags

No need to feel apprehensive about starting on your feet - Let’s grow that confidence together - See you on the mats!

Womens 

Welcome to week #17 - This week in Women's class, we have an effective and powerful sequence to go over, each technique seamlessly flowing into the next. It’s going to be an awesome week!

Head Lock Escape (bend-down)
S-Mount Lapel Choke
S-Mount Escape

❗❗** Announcements **❗❗

Want to add a little more to your Jiu Jitsu? Check out this video that nicely compliments this week's techniques in ALL Levels

CHECK IT OUT

UPCOMING Team Competition

Grappling Industries 

REGISTER NOW

When: Saturday, July 13th

Where: Oak Lawn Pavilion

Early registration - $90 through June 29

Womens Self Defense Workshop

When: June 1st 12-2PM

Where: RŌL Academy

No experience necessary 

REGISTER NOW

TacFit - Tues 05/14/24

Tool Day - Clubbells

Protocol: 30/30 *4 x4

Double Clubbell Complex

1) Front x2

• Swing

• Order

• Arm Cast

• Complex

2) Side x2

• Swing

• Pendulum

• Mill

• Complex

TacFit - Mon 05/13/24

Flow Day

Protocol: 20 Min

FlowFit Flow 3 - Shoulder Roll Flow

• Shin Box (L,R x2)

• Forearm Press x2

• Shoulder Anchor x2

• Hip pivot x2

• Hip bridge x2

• Top leg knee to nose

• Top leg knee to forehead

• Pike

What's your favorite Take Down?
(comment below with links if possible)

TacFit - Fri 05/10/24

AMRAP
10 of each set with selected progression

*Sit Thru Hip
**Sit Thru Knee
***Sit Thru Knee Extend

*2 CB Sway (low swing)
**2 CB Swing
***2 CB Swing Pull

*Quad Press
**Quad Press Downstop
***Quad Press Hopping

*2 CB Cast Alternating
**2 CB Cast Both
***2 CB Cast Shoulder

Wondering what's going on this week at ROL? 🤔 5/5/24

Gi All Levels

Welcome to week #8 - This week at Gi All Levels, our focus is squarely on mastering Top Control. We kick things off by delving into one of Jiu Jitsu's most ubiquitous submissions - the Arm Lock from Top Control. Next, we'll tackle the Top Control Escape, specifically focusing on neck control techniques. And to wrap up, we'll explore another potent submission - the Key Lock from Top Control. It's an exciting week ahead as we dissect the essential components of the Top Control position. See you on the mats!

Arm Lock from Top Control

Top Control Escape (neck control)

Key Lock from Top Control

Gi Intermediate

Welcome to week #11 - Guard - Guard Attacks

Gi Advanced

• Guard Passing

• Closed Guard Passing

NoGi Intermediate

Join us for week #12 - Half Guard

This week in NoGi Intermediate, our focus continues from Half Guard. We're excited to introduce three dynamic techniques. We'll begin with the Weave Pass from Top Half, followed by mastering the Knee Lever Recovery from Bottom Half, and we'll conclude with a powerful move - the Pinch Head Lock to Back from Bottom Half. It's an excellent opportunity to explore the intricacies of the Half Guard position and unlock its full potential. Don't miss out on this week's training sessions!

• Weave Pass from Top Half

• Knee Lever Recovery from Bottom Half

• Pinch Head Lock to Back from Bottom Half

NoGi Advanced

Week #15

• Submission Defense/Escape

• Arm Lock from Top Control

Striking

Kickboxing Curriculum

• Roundhouse Series Week 5
  - Catch Defense (continued)
  - Catch Variations
  - Response to Kick Being Caught

Stand and Drill

Level-up your stand up game this week as we will be going over:

• Arm-Drags

No need to feel apprehensive about starting on your feet - Let’s grow that confidence together - See you on the mats!

Womens 

Welcome to week #16 - This week in Women's class, we're excited to delve into another fantastic sequence. Beginning from a standing position, we'll execute the Judo takedown Osoto-Gari to smoothly transition to the ground. Once there, we'll focus on mastering the Top Control Escape, utilizing the ankle drag inside hook technique, and then wrap up with techniques for Opening the Closed Guard while standing. Get ready for an exciting and empowering week ahead!

Osoto-Gari
Top Control Escape (ankle drag inside hook)
Open Guard Standing

❗❗** Announcements **❗❗

Want to add a little more to your Jiu Jitsu? Check out this video that nicely compliments this week's techniques in ALL Levels

CHECK IT OUT

TacFit - Thu 05/09/24

Combo Day - Bodyweight & Tool

Protocol: 20/10 *8 x5

1. Quad Press

2. Pull-Up

3. Battlerope - Alternating Waves

4. MB Floor Slam

5. Table Lift